To build big calves – Work through the pain zone

Many bodybuilders have a hard time building calves that are in proportion to their other body parts. Also, many bodybuilders don’t know how to train their calves. Many muscle magazine articles provide very little detail on the intensity and volume required to stimulate any significant growth in the calves.

The calf muscles are different from the other muscles. Calf muscles are dense, highly resistant to fatigue, and must be trained specifically to achieve results. The calf muscles also recover very quickly after each set and workout. They are difficult to overtrain. The calf muscles may be capable of handling high-intensity functions such as 100-meter sprints, high jumps, long jumps, and can also handle high-endurance activities such as walking, jogging, running, and running a 26-mile marathon. Of course, genetics play a role in whether you’re more suited to high-intensity or high-endurance activities. However, the calf muscles are quite versatile and very durable.

Due to the special characteristics of the calf muscles, a higher level of training intensity should be employed to induce muscle size and strength. To do that, you need to work through the “pain zone” to failure and muscle growth. This is one of the most important principles to understand and employ in calf training.

When you train your calves hard, especially at higher reps, you will burn lactic acid. “Lactic acid burn” is the buildup of the byproduct of glycolysis (the energy process used during muscle contraction). Lactic acid buildup stimulates testosterone and human growth hormone in the blood during and after training. So lactic acid burn is a good thing and you should train in a way to achieve a “lactic acid burn”.

There is no doubt that lactic acid burn hurts like hell! This is the “zone of pain”. For some it becomes the “pain barrier” and they stop exercising to stop the pain. If you want to strengthen your calves, you need to work in the area of ​​pain and keep pushing the reps until you can no longer lift the weight. This is called “total muscle failure.” Reaching “total muscle failure” stresses the muscle fibers and causes them to grow. You must push through the “pain zone” to achieve muscle growth.

Stopping when the “pain zone” is reached is not “total muscle failure.” Going to “total muscle failure” is necessary to achieve maximum calf growth. Don’t be afraid to train through the “pain zone” to “total muscle failure” and maximum muscle growth.